The main method of developing pectoralis major muscle is barbell bench press,

Other exercises are auxiliary.

Because the muscle volume is directly proportional to the weight lifted.

The weight of bench press barbell is much larger than dumbbell.

If the heavy dumbbells are used as bench presses or "birds",

That's hard. Under normal circumstances,

If the bench press weighs 60 kg, each group will do 8- 10 times.

Then the bust can be practiced to 95 cm. Practice with 100 kg,

Then the chest circumference will exceed 100 cm and reach 120 cm.

Second, the design and practice methods of bench press barbell

Barbell practice, mainly in bell weight, grip method, grip distance, lifting angle,

Factors such as lifting speed and number of groups will affect the muscles being trained, and pectoralis major is no exception.

The bar diameter of bench press barbell is better to be thicker.

The outer diameter is 35-40mm, and the wall thickness is 2. 513. 0 mm.

A thicker lever can reduce the unit pressure of the palm.

Increasing the stress area is beneficial to pushing up the arm.

The distance from the grasping position to the weight plate should be short,

About 100 mm, so that the weight (force) is concentrated on the vertical plane near the pectoral muscle.

And can reduce the occurrence of rabbit couples.

The position of lever take-off and landing must be placed on the pectoral muscle to be trained (down to the diaphragm and up to the clavicle).

Chest training should be from bottom to top, from wide to narrow, that is, first practice the lower chest (reclining), then the middle chest (reclining), and then the upper chest (reclining). Hold the bar wide first, then middle and then narrow. Wide grip exercises chest muscle width, while narrow grip exercises chest muscle height (thickness).

Regarding reclining stools, reclining and reclining (20-30 degrees) and reclining short stools, when only the upper back touches the stool surface, the chest can stand up and the unit pressure can be increased. The upright bench (30-45 degrees) can make the upper chest stand up to a horizontal position and make the barbell act vertically on the upper chest muscles.

Third, the breath of bench press.

Inhalation during exertion can increase the amount of myoglobin and glycogen for energy storage, and make muscle capillaries larger, which is beneficial to exertion. If you exhale during exertion, you will be deprived of oxygen, muscle glycogen will be insufficient, muscle strength will be reduced, and the number of muscle fibers participating in exertion will also be reduced. In addition, insufficient "burning" of muscle glycogen will also produce more lactic acid, which will make muscles sore and tired. Therefore, the correct bench press breathing method is to inhale when the barbell is pushed up and exhale when the barbell is put down.

Fourth, the speed of lying down.

The application of rapid contraction (1-2 seconds) and slow extension (24 seconds) contradicts Wade's law of slow continuous tension (forced contraction for 4 seconds, recovery for 2 seconds). The author's experience is that the reduction time is the same as the contraction and lifting time (2-3 seconds). If the lifting speed is too fast or too slow, the lifting weight is not suitable.

5. Effect of triceps brachii on pectoral muscles

While practicing pectoralis major, we should strengthen the exercise of upper arm triceps brachii. Without developed triceps, it is impossible to bench press heavy barbells and develop developed pectoralis major muscles.

Usually the weight of bench press should be three times that of triceps.

The method of exercising chest muscles: dumbbell bench press

Main point: Lie flat on the stool and hold the dumbbell with the palms of both hands relative to the straight arms. When put down, the palm gradually moves forward to the shoulder side, and pushes up with the contraction of pectoralis major until the arm is straight, and then slowly resets.

Breathing method: inhale through the nose when push-ups, and exhale through the mouth when recovering.

Note: When you put it down, your palm will gradually move forward to the sides of your shoulders. At this time, the arm should droop naturally, and the elbow surface of the adult hand is perpendicular to the ground. When pushing up, don't take the initiative to exert force on the triceps brachii.

Function: exercise the lower part of pectoralis major lateral abdomen and the lower margin groove.

The method of exercising chest muscles: bench press.

Key points: On the supine stool, the trunk must be "bridge-shaped" from shoulder to hip, and only the shoulder, back and hip contact the stool surface. Hold the barbell on the third rib (about one centimeter above the nipple of the chest) and push it up directly until the arms are straight.

Precautions: keep your arms straight and keep your chest muscles tense.

Breathing method: inhale through the nose when push-ups, and exhale through the mouth when recovering.

Function: Develop the strength of lateral abdomen, middle sulcus and inferior sulcus of pectoralis major.

The way to exercise chest muscles: push down obliquely and horizontally.

Key points: Lie on your back on the inclined plate of 20-30, push up with the contraction of pectoralis major until your arms are straight, and then slowly reset.

Breathing method: inhale through the nose when push-ups, and exhale through the mouth when recovering.

Precautions: the hook foot and the inclined plate should be safe and firm, and the triceps brachii should not take the initiative to exert force when pushing up. The above three bench pressing methods can be replaced by kettle bells or dumbbells, and the effect is the same.

Function: exercise the lower part of pectoralis major lateral abdomen and the lower margin groove.

The way to exercise chest muscles: push up and down.

Essentials: Lie on your back at an angle of 25-35, hold the barbell with both hands, and try to push up with the contraction of pectoralis major until your arms are straight, and then slowly reset.

Breathing method: inhale through the nose when push-ups, and exhale through the mouth when recovering.

Note: the change of the angle of the inclined plate also changes the practice effect of the chest. In addition, if the bar is pushed up close to the nipple, the training effect of the medial and lateral pectoralis major muscles is better. If the bar is close to the neck, the training effect on the upper and inner halves of pectoralis major is the best.

Function: Exercise the upper part of pectoralis major and the upper part of lateral abdomen.

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